DeeJay's Training

Tuesday April 6th, 2010

3 x 30 m accelerating sprints @ 90% from push up position
walk rest b/t sets
rest 5 min
Run 200 m @ 90%
Walk 3:15
repeat 4 times
Rest 10 min
Run 200 m @ 90%
Walk 3:15
repeat 3 times

164/166/168/167
160/164/160

Wednesday April 7th, 2010

A1. Back Squat @ 40X0; 2-3 x 6; rest 240 sec
A2. Weighted Chin Ups @ 21X0; 1,1,1,1,1,1; rest 240 sec
B1. DB Russian Step Up @ 1110; 10-12/leg x 4; rest 60 sec
B2. Kipping Chin Ups - chin inside vertical plane; 25 x 4; rest 60 sec
C. GHD Sit Ups 2 hands overhead @ 2121; 25 x 3; rest 120 sec

A1. 265-285-295-305-315-325(f)
A2. 40-50-60-70-75(f)
B1. 40# 12/12-10/10-10/10-10/8
B2. 25/10-5-4-4-2/5-5-3-2x6/5-5-5-3-3-2-2
C. completed

Thursday April 8th, 2009

For a school project, I designed and completed 4 WOD's. I didn't plan on doing all 4 in one day but I sort of just rolled with the punches and finished them all within a couple of hours

WOD # 1
for time;
400m run
10 deadlifts @ 140kg
1 round of "Cindy"
8 deadlifts
1 round of "Cindy"
6 deadlifts
1 round of "Cindy"
4 deadlifts
1 round of "Cindy"
2 deadlifts
1 round of "Cindy"
400m run

time - 13:03

WOD # 2
8 rounds for time(s);
2 HSPU
4 pistols
6 ring dips
8 GHD situps
10 DU's
rest 1 min

times - :56/:56/:53/:54/:53/:57/:57/:53

WOD # 3

AMRAP in 10 mins;
5 tire flips (300#)
10 axel overhead (120#)
15 sledge hammer strikes

4 rounds + 1 tire flip

WOD # 4
3 rounds for time;
1 snatch @ 80kg
2 muscle ups
3 clean and jerk @ 120kg
400m row

time - 12:30